video 1.0 SproutVideo SproutVideo https://sproutvideo.com <iframe class='sproutvideo-player' src='https://videos.sproutvideo.com/embed/a791d7b81718eaca2e/66e937296c3c9b43' width='630' height='354' frameborder='0' allowfullscreen referrerpolicy='no-referrer-when-downgrade' title='Video Player'></iframe> 630 354 10.208 One Handed Side Press Instructions Start Position: Stand with your feet hip-width apart, holding the steel mace in one hand near the mace head, positioned next to your body. Allow the mace to hang vertically at your side. Core Engagement: Brace your core and keep your shoulders relaxed and down. Ensure your spine is neutral, avoiding any rounding of the upper back. Press Phase: Slowly extend the mace out to your side, keeping your gaze focused on it as you move. Pull Phase: Draw the mace back toward your body, returning it to the starting position at your side, preparing for the next repetition. Repetitions: Perform the desired number of repetitions. Work both sides. Muscle Groups &amp; Rating: Targeted Muscle Groups: Shoulders (Deltoids), Triceps, Upper Back (Trapezius), Core (for stabilization) Difficulty Rating: Intermediate https://cdn-thumbnails.sproutvideo.com/a791d7b81718eaca2e/66e937296c3c9b43/0/w_1280/poster.jpg?v=1750805879 1280 720 a791d7b81718eaca2e